How to exercise safely depite battling chronic pain

Tuesday

Jul 24, 2012 at 2:00 AM

If you suffer with pain from a health-related issue, exercise can be extremely difficult. Whether your pain is brought on by arthritis, heart disease, diabetes, fibromyalgia, lupus or anything else, it is actually proper gentle exercise that can help alleviate that pain and also help beat fatigue, control your weight and reduce the associated emotional upset.

Debbie J. Hauser

If you suffer with pain from a health-related issue, exercise can be extremely difficult. Whether your pain is brought on by arthritis, heart disease, diabetes, fibromyalgia, lupus or anything else, it is actually proper gentle exercise that can help alleviate that pain and also help beat fatigue, control your weight and reduce the associated emotional upset.

Start by discussing exercise plans with your doctor in regard to your particular health issue. Then begin gently, building up your stamina slowly with a mix of low-impact cardio, with strength, balance and flexibility exercises.

Remember to always listen to your body, and stop if you feel short of breath or fatigued. If you've gained weight because of inactivity from pain or medications, even these small increases in movement, cardio and endurance training are going to bring positive results.

But how can you exercise when the slightest movement causes pain? The key word is "gentle!" Consider trying yoga, tai chi or qi gong, with slow, flowing movements that put your joints through a full range of motion. There are plenty of local classes available, or you can even find demonstration videos in stores or online.

If your feet and your heart are up for it, walking is a great activity. Begin with 5-10 minutes a day, and increase a couple of minutes each week until you are walking for 30 minutes at a time. Take it up a notch by carrying light weights on your walk. If you have an issue with your hands as a result of arthritis, wrist weights are a great alternative.

For an even lower-impact way to get moving, head to a pool. Not only does water provide buoyancy to reduce impact on the joints, but it provides a mild resistance that helps strengthen muscles and comfortably boost cardio intensity.

Finally, consider cleaning up your diet. Aim for fresh fruits, vegetables and lean proteins to decrease inflammation and promote healing, which will help alleviate pain. Avoid processed foods, which are packed with sugar, sodium, additives and saturated fats. These foods not only upset your belly, but they can also lead to weight gain, disease and suppress your immune system.

Bottom line: Eating right and staying active are among the best ways to get and stay pain-free. Your mood will thank you, too, which also doesn't hurt when it comes to pain management and a better sense of overall well-being.

Remember, your body believes the words you speak, so choose your words wisely, and fool your body into being pain-free. Try repeating my favorite mantra as you work out and go about your day: "I love my healthy body." Now go ahead and get your healthy body moving. You can do it!

Debbie J. Hauser, owner of Pure Symmetry Fitness in Pine Bush, has had crippling rheumatoid arthritis pain on and off since the age of 8. Using the above-mentioned gentle approach and mental exercises has allowed her to stay active and enjoy many activities. Write to Hauser with questions at puresymmetryfitness.com.